nutrio2 - s3.amazonaws.coms3.amazonaws.com/mentis/nutrio2/dldl/wfc/powerpunches.pdf · 5...
TRANSCRIPT
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©NutriO2.com
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©NutriO2.com
Copyright © 2017 Nutrifrontier Limited
All rights reserved.
Published by Kevin Richardson
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any
form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except
as permitted under Canadian copyright law, without the prior written permission of the author.
Notes to the Reader:
While the author and publisher of this book have made reasonable efforts to ensure the accuracy
and timeliness of the information contained herein, the author and publisher assume no liability
with respect to losses or damages caused, or alleged to be caused, by any reliance on any
information contained herein and disclaim any and all warranties, expressed or implied, as to the
accuracy or reliability of said information.
The publisher and the author make no representations or warranties with respect to the accuracy or
completeness of the contents of this work and specifically disclaim all warranties. The advice and
strategies contained herein may not be suitable for every situation. It is the complete responsibility
of the reader to ensure they are adhering to all local, regional and national laws.
This publication is designed to provide accurate and authoritative information in regard to the
subject matter covered. It is sold with the understanding that neither the author nor the publisher is
engaged in rendering professional services. If legal, accounting, medical, psychological, or any other
expert assistance is required, the services of a competent professional should be sought.
The words contained in this text which are believed to be trademarked, service marked, or to
otherwise hold proprietary rights have been designated as such by the use of initial capitalization.
Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment
upon the validity of legal status of any proprietary right which may be claimed for a specific word or
term.
The fact that an organization or website is referred to in this work as a citation and/or potential
source of further information does not mean that the author or publisher endorses the information
the organization or website may provide or the recommendations it may make. Further, readers
should be aware that the websites listed in this work may have changed or disappeared between
when this work was written and when it is read.
Individual results may vary.
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CONTENTS
Easy Weight Loss Meals in One Bowl ......................................................... 5
Spiced Banana Almond Porridge Bowl .................................................................................. 6
Easy Mexican Breakfast Bowl ................................................................................................ 7
Chocolate Quinoa Breakfast Bowl ......................................................................................... 8
Raspberry Oatmeal Breakfast Bowl ....................................................................................... 9
Savory Quinoa and Egg Breakfast Bowl ............................................................................... 10
Maple Pecan Breakfast Bowl ............................................................................................... 11
Savory Oatmeal and Fried Egg Bowl .................................................................................... 12
Cinnamon Apple Chia Breakfast Bowl ................................................................................. 13
Curried Carrot Lentil Bowl ................................................................................................... 14
Low-Carb Ginger Chicken and Kale Bowl ............................................................................. 15
Carnitas Polenta Bowl with Jalapeno Cream ....................................................................... 16
California Chicken Avocado Rice Bowl ................................................................................. 17
Vietnamese Steak and Noodle Bowl .................................................................................... 18
Teriyaki Chicken and Rice Bowl ........................................................................................... 19
Chili Garlic Salmon Sushi Bowl ............................................................................................. 20
Chicken and Kale Pesto Quinoa Bowl .................................................................................. 21
Chipotle Fish Taco Bowl ....................................................................................................... 22
Cabbage and Tofu Miso Bowl .............................................................................................. 23
Hearty Veggie and Bean Bowl .............................................................................................. 24
Sesame Noodle Bowl ........................................................................................................... 25
Superfood Brown Rice Bowl ................................................................................................ 26
Prawn Noodle Soup Bowl .................................................................................................... 27
Herb-Roasted Veggie Quinoa Bowl ...................................................................................... 28
Fried Egg Macrobiotic Bowl ................................................................................................. 29
Mango Avocado Rice Bowl................................................................................................... 30
Conclusion ........................................................................................ 31
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Are you trying to lose weight?
If so, you are among the 54% of the American adult population who are on a diet at any
given time – that’s more than half the country!
It should be no surprise that there is an obesity epidemic sweeping across the nation. The
National Institutes of Health report that more than 1 in 3 adults are overweight with 1 in 13
of them suffering from “extreme obesity”. Other than adults, children are also affected – did
you know that 1 in 6 children are obese?
If you’re fed-up with diets that produce little or no long-term results, it’s no surprise.
They’re often unsustainable as they promise short-term, and often unrealistic, results to
lure people in. So, what should you do?
Instead of restricting and starving yourself, focus on nourishing your body with healthy and
wholesome foods. By feeding your body well, it will function the way it should, which means
weight loss would be a natural by-product of your actions. A healthy diet combined with a
small reduction in your calorie intake will set you on the path toward sustainable and
successful weight loss.
In this report, you’ll learn about a healthy new trend– one-bowl meals. If you’re tired of
feeling hungry and weak all the time, start fueling your body with healthy, low-calorie
ingredients that are all present in a bowl!
If you’re ready to learn more about them and how they can help you reach your weight loss
goals, just keep reading!
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If you’ve been struggling to lose weight because you’re easily bored of diet foods, one-bowl
meals may be the perfect solution! Not only are they easy to prepare, their flavors are sure
to satisfy your cravings without leaving you hungry for more.
Simply put, they are the perfect tool for weight loss!
The beauty of a one-bowl meal is that it won’t be repetitive. Start with a healthy base of
whole grains, beans, or veggies then layer in your protein and drizzle with a flavorful sauce.
In no time at all, you’ll have a nutritious and delicious low-calorie meal.
Ready to give one-bowl meals a try for yourself? Start with one of our power punch bowls.
Recipes Included in This Book:
Spiced Banana Almond Porridge Bowl
Easy Mexican Breakfast Bowl
Chocolate Quinoa Breakfast Bowl
Raspberry Oatmeal Breakfast Bowl
Savory Quinoa and Egg Breakfast Bowl
Maple Pecan Breakfast Bowl
Savory Oatmeal and Fried Egg Bowl
Cinnamon Apple Chia Breakfast Bowl
Curried Carrot Lentil Bowl
Low-Carb Ginger Chicken and Kale Bowl
Carnitas Polenta Bowl with Jalapeno Cream
California Chicken Avocado Rice Bowl
Vietnamese Steak and Noodle Bowl
Teriyaki Chicken and Rice Bowl
Chili Garlic Salmon Sushi Bowl
Chicken and Kale Pesto Quinoa Bowl
Chipotle Fish Taco Bowl
Cabbage and Tofu Miso Bowl
Hearty Veggie and Bean Bowl
Sesame Noodle Bowl
Superfood Brown Rice Bowl
Prawn Noodle Soup Bowl
Herb-Roasted Veggie Quinoa Bowl
Fried Egg Macrobiotic Bowl
Mango Avocado Rice Bowl
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Servings: 4
Ingredients:
• 2 cups rolled oats
• 2 ½ cups unsweetened almond milk
• Pinch of salt
• 2 tablespoons honey
• ½ teaspoon ground cinnamon
• 2 medium ripe bananas, sliced
• 1 ounce thinly sliced almonds, toasted
Instructions:
1. Combine the rolled oats and milk in a large saucepan over medium heat.
2. Stir in a pinch of salt then bring to a slow boil.
3. Reduce heat and simmer for 5 minutes until the porridge turns thick and creamy.
4. Stir in the honey and ground cinnamon then spoon into bowls.
5. Top each bowl with sliced bananas and toasted almonds.
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Servings: 4
Ingredients:
• 3 medium vine-ripened tomatoes, chopped
• 1 small red pepper, cored and chopped
• ½ small red onion, chopped
• ¼ cup chopped cilantro
• ½ lime
• 1 teaspoon olive oil
• 1 teaspoon salt
• ½ teaspoon ground cumin
• ¼ teaspoon pepper
• 8 (6-inch) flour tortillas
• 4 large eggs
• 2 green onions, sliced thin
Instructions:
1. Combine the tomatoes, red peppers, red onion, and cilantro in a food processor.
2. Pulse several times to chop then spoon into a bowl.
3. Squeeze the lime juice into the bowl then toss with olive oil, salt, cumin, and pepper.
4. Pour the beans into a small saucepan and cook over medium-low heat until heated
through.
5. Heat a dry frying pan over medium heat then add the tortillas one at a time, cooking
on both sides until just browned.
6. Reheat the frying pan with cooking oil and crack the eggs into it.
7. Season with salt and pepper then cook to the desired doneness.
8. Place two tortillas in each of the four bowls.
9. Divide the beans and eggs among them then top with salsa.
10. Sprinkle on some sliced green onions to serve.
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Servings: 4
Ingredients:
• 1 cup uncooked quinoa
• 2 cups unsweetened almond milk
• Pinch of salt
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons honey
• 1 teaspoon vanilla extract
Instructions:
1. Rinse the quinoa until the water runs clear before transferring them to a small
saucepan.
2. Heat the saucepan over medium heat and cook the quinoa for 3 minutes until
toasted.
3. Stir in the almond milk and salt.
4. Bring to a boil then reduce heat and simmer on low for 20 to 25 minutes until
thickened.
5. Remove from heat and stir in the cocoa powder, honey, and vanilla.
6. Spoon the quinoa into bowls and top with fresh fruit and nuts.
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Servings: 4
Ingredients:
• 2 cups rolled oats
• 1 (14-ounce) can light coconut milk
• 1 cup unsweetened vanilla almond milk
• 3 tablespoons chia seeds
• 2 tablespoons honey
• 1 ½ teaspoon vanilla extract
• 1 ½ cups fresh raspberries
Instructions:
1. Whisk together the rolled oats, coconut milk, almond milk, chia seeds, and honey in
a medium saucepan.
2. Bring the mixture to boil over medium-high heat.
3. Reduce heat and simmer on low for 15 to 20 minutes, stirring occasionally, until
thickened.
4. Remove from heat and stir in the vanilla extract.
5. Divide the mixture among four bowls and top with fresh raspberries to serve.
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Servings: 4
Ingredients:
• 1 cup uncooked quinoa
• 2 cups water
• 1 clove minced garlic
• Pinch of salt
• 2 teaspoons olive oil
• 1 ½ cup grape tomatoes
• 4 cups chopped kale
• 4 large hardboiled eggs, peeled and halved
• 1 large ripe avocado, sliced thin
Instructions:
1. Rinse the quinoa until the water runs clear before transferring it to a small saucepan.
2. Heat the saucepan over medium heat and cook the quinoa for 3 minutes until
toasted.
3. Stir in the water and salt then bring to a boil over high heat.
4. Reduce heat and simmer on low for 20 to 25 minutes until the water is absorbed.
5. Remove from heat then stir in the garlic and set aside.
6. Heat the oil in a skillet over medium-high heat.
7. Add the tomatoes and cook until they start to blister. It should take about two
minutes.
8. Remove the tomatoes and reheat the skillet with more oil.
9. Add the kale and toss with 2 tablespoons water.
10. Cover the skillet and cook for 2 minutes until the kale is wilted. Then season with salt
and pepper to taste.
11. Spoon the quinoa into bowls and top with the kale and tomatoes.
12. Divide the hardboiled egg and avocado on top of the bowls to serve.
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Servings: 4
Ingredients:
• 2 cups rolled oats
• 2 ½ cups skim milk
• Pinch of salt
• 2 ½ tablespoons pure maple syrup
• ½ teaspoon ground cinnamon
• 1 ounce toasted pecans, chopped
Instructions:
1. Combine the rolled oats and milk in a large saucepan over medium heat.
2. Stir in a pinch of salt then bring to a slow boil.
3. Reduce heat and simmer for 5 minutes until the porridge turns thick and creamy.
4. Stir in the maple syrup and cinnamon then spoon into bowls.
5. Top each bowl with toasted pecans.
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Servings: 4
Ingredients:
• 4 cups water
• 2 cup quick-cooking oats
• Pinch of salt
• 1 tablespoon coconut oil
• 4 large eggs, salt and pepper
• ½ cup shredded cheddar cheese
• 2 green onions, sliced thin
Instructions:
1. Bring the water to boil in a medium saucepan.
2. Stir in the oats and salt then reduce heat and simmer for 5 minutes until the oatmeal
softens.
3. Heat the oil in a skillet over medium heat.
4. Crack the eggs into the skillet and season with salt and pepper.
5. Cook for 3 to 4 minutes until cooked to the desired doneness.
6. Spoon the oatmeal into bowls and top each with an egg.
7. Sprinkle with cheese and sliced green onions to serve.
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Servings: 4
Ingredients:
• 6 ripe apples, peeled and cored
• 8 pitted Medjool dates
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon salt
• ¼ cup chia seeds
• Toasted nuts and seeds
Instructions:
1. Take two of the apples and dice them as finely as you can then set aside.
2. Cut the remaining apples into slices and add them to a food processor.
3. Add the dates, cinnamon, nutmeg, and salt.
4. Pulse the mixture several times then blend for 2 minutes, scraping down the sides
every 30 seconds or so.
5. Toss together the processed apple mixture with the diced apples in a mixing bowl.
6. Stir in the chia seeds then cover with plastic and chill overnight.
7. Spoon the mixture into bowls and top with toasted nuts and seeds to serve.
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Servings: 4
Sauce and Carrot Ingredients:
• 2/3 cup raw cashews
• ½ cup fresh cilantro
• ¼ cup water
• 3 tablespoons fresh lime juice
• 1 teaspoon honey
• 1 clove minced garlic
• 8 medium carrots, peeled and
sliced
• 2 teaspoons olive oil
• 1 teaspoon garam masala
• ½ teaspoon chili powder
• Salt and pepper
Curry Ingredients:
• 1 tablespoon coconut oil
• 1 medium onion, diced
• 2 cloves minced garlic
• 2 tablespoons red curry paste
• 1 teaspoon garam masala
• ½ teaspoon ground cumin
• 2 cups chicken broth
• 1 (14-ounce) can tomato sauce
• 1 cup red lentils, rinsed and
drained
• 1 large avocado, sliced
Instructions:
1. Combine the cashews, cilantro, water, lime juice, honey, garlic, and a pinch of salt in
a food processor.
2. Blend the mixture into a smooth, creamy sauce then set aside.
3. Preheat the oven to 450°F and line a baking sheet with foil.
4. Toss the carrots with the olive oil, garam masala, and chili powder.
5. Season with salt and pepper then roast for 20 to 30 minutes, stirring once halfway
through.
6. Steam the rice using your preferred method then set aside.
7. To prepare the curry, heat the coconut oil in a large skillet over medium heat.
8. Add the onion and garlic and cook for 3 to 4 minutes until softened.
9. Stir in the curry paste, garam masala, and cumin – cook for 2 minutes.
10. Add the chicken broth, tomato sauce, and lentils.
11. Simmer for 30 to 45 minutes, stirring occasionally, until the lentils are tender – add
more broth a little at a time, if needed.
12. Adjust seasoning to taste then spoon the curry mixture into bowls.
13. Top each bowl with the roasted carrots and sliced avocado.
14. Drizzle the bowls with the sauce to serve.
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Servings: 4
Ingredients:
• 1 large head cauliflower, cut into florets
• 2 tablespoons coconut oil
• 1 pound lean ground chicken breast
• 2 tablespoons minced garlic
• 2 tablespoons grated ginger
• Salt and pepper
• 2 bunches fresh kale, thick stems trimmed then chopped
• 2 tablespoons fish sauce
• 1 cup fresh chopped cilantro
Instructions:
1. Preheat the oven to 425°F.
2. Add the cauliflower to a food processor and pulse until it forms rice-like grains.
3. Spread the cauliflower rice in a baking dish and bake for 15 to 20 minutes, stirring
once halfway through.
4. Remove the dish from the oven and set it aside.
5. Heat the oil in a large skillet over medium heat.
6. Add the ground chicken, garlic, and ginger – season with salt and pepper.
7. Cook until the meat is cooked through then stir in the kale.
8. Sauté the mixture for 6 to 8 minutes until the kale is tender then stir in the
remaining ingredients.
9. Spoon the cauliflower rice into bowls and top with the chicken and kale mixture to
serve.
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Servings: 4
Ingredients:
• 3 oz. dried ancho chilis
• ¼ cup fresh lime juice
• 2 tablespoons sugar
• 1 (5-pound) bone-in pork shoulder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 (12-ounce) can Mexican beer
• 1 medium onion, chopped
• 3 teaspoons ground cumin
• 4 cups water
• 1 cup fine yellow cornmeal
• 2 tablespoons milk
• 2 tablespoons unsalted butter
• 1 cup canned coconut milk
• 1 jalapeno, seeded and minced
• 2 tablespoons fresh chopped
cilantro
Instructions:
1. Place the chilis in a bowl, pour and cover with boiling water.
2. Let the chilis steep for 30 minutes then remove the stems
and seeds.Do not pour away the water, but keep it for
later use. This will be known as chili water.
3. Place the chilis in a food processor with the lime juice
and sugar.
4. Add ½ cup of the chili water then blend the ingredients
into a smooth paste.
5. Season the pork shoulder with salt and pepper and rub the
chili paste mixture into it.
6. Heat the oil in a large skillet over medium-high heat.
7. Add the pork shoulder and cook for 4 to 5 minutes on each side until evenly
browned.
8. Combine the beer, onions, and cumin in a slow cooker.
9. Place the pork on top of the ingredients and cook on low heat for at least 8 hours.
10. Remove and shred the pork with two forks and adjust seasoning to taste.
11. In the last hour of cooking, prepare the polenta by bringing 4 cups of water to boil in
a saucepan.
12. Whisk in the cornmeal and season with salt then reduce heat to low.
13. Stir the polenta over low heat, cooking for 4 to 5 minutes until thickened.
14. Cover and cook for 15 minutes then stir in the milk and butter.
15. Spoon the polenta into bowls and top with the shredded pork.
16. Combine the remaining ingredients in a blender and blend smooth then drizzle over
the bowls to serve.
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Servings: 4
Ingredients:
• 5 tablespoons olive oil, divided
• 4 cloves minced garlic, divided
• ¾ teaspoon onion powder
• ½ teaspoon paprika
• Salt and pepper to taste
• 1 pound chicken breast, cut into cubes
• ¼ cup fresh chopped parsley
• ¼ cup fresh chopped basil
• 3 cups water
• 1 ½ cups short-grain white rice
• 1 medium zucchini, sliced
• 2 medium red peppers, cut into 2-inch pieces
• 1 small red onion, quartered
• 2 medium avocado, pitted and chopped
• 3 tablespoons fresh lemon juice
Instructions:
1. Combine ¼ cup olive oil and 3 cloves garlic with the onion powder, paprika, salt, and
pepper in a mixing bowl.
2. Toss in the chicken along with the parsley and basil until evenly coated.
3. Cover and chill for at least 1 hour.
4. Bring the water to boil in a medium saucepan then stir in the rice.
5. Cover and reduce heat to low then cook for 10 minutes.
6. Remove from heat and let the rice rest, covered, for 20 minutes.
7. Fluff the rice with a fork and set aside.
8. Preheat your grill to medium-high heat and brush the grates with oil.
9. Combine the zucchini, red pepper, and red onion in a bowl.
10. Toss with the remaining olive oil and some salt and pepper.
11. Slide the chicken onto soaked wooden skewers and grill for 3 to 4 minutes on each
side, turning after 2 minutes, until cooked through.
12. Grill the vegetables at the same time, turning often, until just charred.
13. Mash the avocado in a bowl with the lemon juice as well as the remaining garlic.
14. Season with salt and pepper to taste.
15. Spoon the rice into bowls then top with the cooked chicken, zucchini, peppers, and
onion.
16. Spoon the avocado mixture over the bowls to serve.
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Servings: 4
Ingredients:
• 2 pounds ribeye steak, boneless
• Salt and pepper to taste
• 2 tablespoons coconut oil
• 6 to 8 bunches vermicelli noodles
• 2 medium avocado, pitted and chopped
• 1 seedless cucumber, diced
• Fish sauce or soy sauce
Instructions:
1. Let the steak rest at room temperature for 30 minutes then pat dry with paper
towel.
2. Season the steak with salt and pepper.
3. Heat a large skillet over high heat then add the coconut oil.
4. Add the steak and cook for 3 minutes.
5. Carefully flip the steak and cook for another 2 to 3 minutes.
6. Remove the steak to a cutting board and let it rest for 10 minutes before slicing.
7. Prepare the vermicelli noodles according to the package instructions.
8. Rinse the noodles in cold water then drain well and divide among the four bowls.
9. Top each bowl with chopped avocado and tomatoes as well as the diced cucumber.
10. Divide the steak among the four bowls then serve with fish sauce or soy sauce.
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Servings: 4
Ingredients:
• 1 pound boneless chicken breast halves
• Salt and pepper to taste
• 3 tablespoons warm water
• 2 tablespoons cornstarch
• ½ cup soy sauce
• ½ cup white sugar
• ¼ cup mirin
• 1 tablespoon rice vinegar
• 1 teaspoon Chinese 5-spice powder
• 2 cups steamed rice
• 2 medium carrots, grated
• 6 green onions, sliced thin
• Toasted sesame seeds
Instructions:
1. Season the chicken with salt and pepper then set aside.
2. Whisk together the water and cornstarch in a small bowl.
3. Combine the soy sauce, sugar, and mirin in a saucepan then whisk in the cornstarch
mixture.
4. Bring to a boil then reduce heat and simmer for 2 minutes.
5. Whisk in the rice vinegar and Chinese 5-spice and simmer for 5 minutes or so until
the mixture thickened.
6. Grease a grill pan with cooking spray and heat over medium-high heat.
7. Add the chicken and cook for 5 to 6 minutes on each side.
8. Brush both sides with the sauce mixture and cook for another 2 minutes on each
side.
9. Remove the chicken to a cutting board and cover loosely with foil.
10. Let the chicken rest for 5 minutes then chop into pieces.
11. Spoon the rice into bowls and top each with shredded carrot and sliced green onion.
12. Add the chopped chicken then drizzle with the remaining sauce.
13. Sprinkle with toasted sesame seeds to serve.
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Servings: 4
Ingredients:
• 5 cups steamed rice
• 6 tablespoons rice wine vinegar, divided
• 3 tablespoons sesame oil
• 3 tablespoons soy sauce
• 2 tablespoon chili garlic sauce
• 1 ½ tablespoons fresh grated ginger
• 1 pound sushi-grade Salmon, cut into chunks
• ½ seedless cucumber, thinly sliced
• 2 medium carrots, cut into matchsticks
• 1 large avocado, pitted and sliced thin
• ½ cup fresh chopped cilantro
• Toasted sesame seeds
Instructions:
1. Cook the rice using your preferred method then stir in 3 tablespoons rice wine
vinegar.
2. Divide the rice among four bowls.
3. Whisk together the sesame oil, soy sauce, chili garlic sauce, ginger, and the
remaining rice wine vinegar in a bowl.
4. Add the salmon and toss to coat then let rest for
30 minutes.
5. Divide the cucumber, carrot, avocado,
and cilantro among the bowls.
6. Top each bowl with salmon then
spoon the sauce over and sprinkle
with sesame seeds to serve.
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Servings: 4
Ingredients:
• 2 cups water
• 1 cup dry white wine
• 4 cups uncooked quinoa
• Salt
• 4 cups fresh chopped kale
• 3 tablespoons fresh lemon juice
• 1 teaspoon minced garlic
• ¼ teaspoon red pepper flakes
• ¼ cup olive oil
• Salt and pepper to taste
• 3 cups cooked chicken breast, chopped
• 2 cups grape tomatoes, halved
• 2 small avocados, pitted and sliced thin
• ¾ cup sliced green onions
• Fresh chopped parsley
Instructions:
1. Whisk together the water and white wine in a medium saucepan.
2. Stir in the quinoa and a pinch of salt then bring to a boil.
3. Reduce heat and simmer, covered, for 15 minutes then remove from heat.
4. Combine the kale, lemon juice, garlic, and red pepper flakes in a food processor.
5. Pulse several times to combine the ingredients then process them while drizzling in
the oil.
6. Season the kale pesto with salt and pepper to taste.
7. Divide the quinoa among four bowls.
8. Top each bowl with ¼ of the chicken, tomatoes, avocado, and green onion.
9. Spoon a few tablespoons of kale pesto into each bowl and garnish with fresh parsley
to serve.
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Servings: 4
Ingredients:
• 2 teaspoons chipotle chili powder
• 2 teaspoons ground cumin
• ¼ teaspoon cayenne
• 1 pound boneless tilapia fillets
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 small red onion, diced
• 1 teaspoon minced garlic
• 1 cup corn kernels
• 1 red bell pepper, chopped
• 1 cup canned black beans, rinsed and drained
• 2 cups steamed rice
• Lemon wedges
Instructions:
1. Combine the chipotle chili powder, cumin, and cayenne in a small bowl. This will be
your spice mixture.
2. Season the fish with salt and pepper then rub with the spice mixture.
3. Heat the oil in a large skillet over medium heat.
4. Add the fish and cook for 3 minutes then carefully flip and cook for another 3
minutes on the other side.
5. Remove the fish to a cutting board and shred with two forks.
6. Reheat the skillet then add the red onions, garlic, corn, and red peppers.
7. Season with salt and pepper to taste and cook for 4 to 6 minutes until the veggies
are browned.
8. Stir in the beans and cook until just heated through.
9. Spoon the rice into four bowls then divide the bean and veggie mixture evenly.
10. Top each bowl with shredded fish and serve with lemon wedges.
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Servings: 4
Ingredients:
• 6 cups chicken stock
• 1 tablespoon minced garlic
• 1 tablespoon grated ginger
• 2 red chilis, chopped
• 1 head savoy cabbage, sliced thin
• 2 medium carrots, cut into matchsticks
• ¼ cup miso paste
• 2 tablespoons soy sauce
• 1 package firm tofu, cut into cubes
• Sliced green onion
Instructions:
1. Bring the chicken stock to boil in a saucepan over medium-high heat.
2. Add the ginger, garlic, and chili to the stock.
3. Reduce heat and simmer, covered, for 5 minutes.
4. Add the cabbage and carrot to the saucepan and simmer, covered, for another 3 to 4
minutes.
5. Stir in the miso paste along with the soy sauce.
6. Remove from heat and add the tofu – let rest until the tofu is warm.
7. Divide the mixture among four bowls and serve with sliced green onion.
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Servings: 4
Ingredients:
• 1 tablespoon olive oil
• 3 slices bacon, chopped
• 1 teaspoon fresh chopped rosemary
• 1 teaspoon fresh chopped thyme
• 2 medium stalks celery, sliced
• 2 large carrots, sliced
• 2 leeks, sliced (white and light green
parts only)
• 3 cloves minced garlic
• 1 (15-ounce) can white cannellini beans,
undrained
• 4 cups chicken stock
• 4 cups fresh chopped kale
• Salt and pepper to taste
Instructions:
1. Heat the oil in a large saucepan over medium-high heat.
2. Add the bacon, rosemary, and thyme and cook until the bacon is crisp.
3. Remove the bacon to paper towels to remove the excess oil and reheat the skillet.
4. Add the celery, carrots, onions, and garlic and cook for 12 to 15 minutes until
softened.
5. Stir in the beans and stock then bring to a boil.
6. Reduce heat and simmer for 30 minutes.
7. Stir in the kale and cook for another 2 to 3 minutes until wilted.
8. Season the mixture with salt and pepper to taste then divide among four bowls to
serve.
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Servings: 4
Ingredients:
• ½ pound soba noodles
• 3 tablespoons sesame oil
• 3 cloves minced garlic
• 1 tablespoon grated ginger
• 2 tablespoons soy sauce
• 2 tablespoons tahini
• 1 tablespoon hot water
• 1 teaspoon brown sugar
• 1 tablespoon olive oil
• 8 ounces firm tofu, drained and cubed
• ½ cup sliced green onion
• 2 medium carrots, grated
• ½ cup fresh chopped cilantro
• Toasted sesame seeds
Instructions:
1. Cook the noodles according to the instructions on the package.
2. Rinse the noodles in cold water then drain and set aside.
3. Whisk together the sesame oil, ginger, garlic, soy sauce, tahini, water, and brown
sugar in a small bowl and set aside.
4. Heat the olive oil in a large skillet over medium heat.
5. Add the tofu and cook until browned on all sides, about 3 minutes.
6. Stir in about ¼ of the sesame ginger sauce along with 2 tablespoons water.
7. Cook the tofu until it absorbs most of the liquid then remove from heat.
8. Toss in the cooked noodles along with the rest of the sauce.
9. Divide the noodles among four bowls and top each with sliced green onion, grated
carrot, and chopped cilantro.
10. Sprinkle with sesame seeds to serve.
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Servings: 4
Ingredients:
• 4 cups water
• 2 cups brown rice, uncooked
• Pinch of salt
• 1 navel orange, juiced and zested
• 1 lemon, juiced and zested
• ¼ cup honey
• ¼ cup soy sauce
• ¼ cup rice vinegar
• 4 sheets of nori, broken into pieces
• 8 ounces frozen edamame, thawed and blanched
• 1 cup pomegranate kernels
• ¼ cup toasted sesame seeds
• 1 bunch fresh cilantro, chopped
Instructions:
1. Combine the water, rice, and a pinch of salt in a saucepan.
2. Bring to a boil then reduce heat and simmer, covered, for 45 minutes until the rice
absorbs the water.
3. Turn off the heat and set aside.
4. Combine the orange juice, lemon juice, honey, soy sauce, rice vinegar, orange zest,
and lemon zest in a bowl.
5. Whisk the dressing ingredients until well combined.
6. Divide the cooked rice among four bowls.
7. Top the rice with the sheets of nori, edamame, pomegranate kernels, and sesame
seeds.
8. Garnish each bowl with fresh cilantro and drizzle with dressing to serve.
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Servings: 4
Ingredients:
• 4 cups chicken stock
• 2 baby bok choy, chopped
• 4 green onions, sliced thin
• 1 stalk lemongrass, sliced
• 3 cloves minced garlic
• ½ pound uncooked prawns, peeled and deveined
• 10 ounces vermicelli noodles, prepared according to instructions
• Fresh chopped cilantro
• Lime wedges
Instructions:
1. Bring the chicken stock to boil in a saucepan then reduce heat and simmer.
2. Add the bok choy, green onions, lemongrass, and garlic to the saucepan.
3. Stir well then add the prawns.
4. Cook until the prawns are no longer pink and the bok choy is just wilted.
5. Divide the vermicelli noodles among four bowls.
6. Spoon the hot soup over the noodles and let it soak for 2 to 3 minutes.
7. Serve hot garnished with fresh chopped cilantro and lime wedges.
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Servings: 4
Ingredients:
• 1 cup chopped kale
• ½ cup tahini
• ½ cup cold water
• 1 tablespoon fresh lemon juice
• 1 clove minced garlic
• 1 teaspoon red pepper flakes
• Salt and pepper to taste
• 1 cup uncooked quinoa
• 1 ¾ cups water
• 2 medium sweet potatoes, sliced
• 3 medium carrots, peeled and
sliced
• 1 medium onion, quartered
• 1 cup sliced mushrooms
• 1 cup halved brussels sprouts
• 2 tablespoons olive oil
• 1 teaspoon paprika
• ½ cup fresh chopped parsley
• 1 tablespoon fresh chopped
rosemary
Instructions:
1. Bring a pot of water to boil then add in the kale. Cook it for 45 seconds or until just
wilted.
2. Transfer the kale to an ice bath and let cool then drain.
3. Squeeze the moisture from the kale and place it in a food processor.
4. Add the tahini, water, lemon juice, garlic, red pepper flakes, and season with salt and
pepper.
5. Blend the mixture till smooth then set aside (chill if desired).
6. Combine the quinoa and water in a saucepan and bring to boil.
7. Reduce heat and simmer, covered, for 15 minutes.
8. Fluff the quinoa with a fork then set aside.
9. Preheat the oven to 375 and line two baking sheets with foil.
10. Toss the veggies with the olive oil and spread on the baking sheets.
11. Sprinkle with paprika, parsley, and rosemary as well as
salt and pepper.
12. Roast for 40 to 50 minutes, stirring once or
twice.
13. Divide the quinoa among four bowls and top
each with ¼ of the roasted veggie mix.
14. Drizzle with the kale tahini sauce to serve.
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Servings: 4
Ingredients:
• 1 cup uncooked quinoa
• 2 cups water
• 2 cups fresh chopped romaine
• 1 cup fresh chopped kale
• 8 small radishes, sliced very thin
• 4 medium carrots, grated
• 2 large avocado, pitted and chopped
• 1 bulb fennel, sliced thin
• 1 ½ tablespoons olive oil
• 1 ½ tablespoons lemon juice
• Salt and pepper to taste
• ¼ cup tahini sauce
• ½ cup sauerkraut
• 1 teaspoon butter
• 4 large eggs
Instructions:
1. Combine the quinoa and water in a saucepan and bring to a boil.
2. Reduce heat and simmer, covered, for 15 minutes until tender.
3. Fluff the quinoa with a fork and spoon into a large mixing bowl.
4. Let the quinoa cool for a few minutes then add the veggies and avocado.
5. Toss with the oil and lemon juice then season with salt and pepper to taste.
6. Divide the mixture among four bowls and top with tahini and sauerkraut.
7. Heat the butter in a skillet over medium heat.
8. Crack the eggs into the skillet and season with salt and pepper.
9. Cook to the desired doneness then place one egg in each bowl to serve.
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Servings: 4
Ingredients:
• 1 cup short-grain rice
• 2 cups water
• 1 (14-ounce) package firm tofu, drained and
chopped
• 2 to 3 tablespoons garlic chili sauce
• ½ cup canned coconut milk
• 2 tablespoons peanut butter
• 1 tablespoon soy sauce
• 2 teaspoons fresh lime juice
• 1 ripe mango, pitted and cubed
• 1 large avocado, pitted and cubed
• 1 cup thinly sliced red cabbage
• 2 green onions, sliced thin
• 4 radishes, sliced very thin
• ½ cup diced seedless cucumber
Instructions:
1. Combine the rice and water in a saucepan and bring to a boil.
2. Reduce heat and simmer, covered, for 15 minutes until tender.
3. Fluff the rice with a fork and set aside.
4. Preheat the oven to 400°F and line a baking sheet with parchment.
5. Pat the tofu dry then toss with a splash of olive oil and soy sauce.
6. Spread the tofu on the baking sheet and bake for 20 to 25 minutes then remove to a
bowl and toss with the garlic chili sauce.
7. Whisk together the coconut milk, peanut butter, soy sauce, lime juice, garlic, and
ginger in a small bowl.
8. Divide the mango, avocado, red cabbage, green onions, radishes, and cucumber
among four bowls.
9. Top each bowl with ¼ of the tofu then drizzle with sauce to serve.
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Recent statistics suggest that 95% of fad diets aren’t effective long-term and most of the
people who follow them typically regain the weight they lost within 1 to 5 years.
Though disheartening, don’t let it stop you from trying to make healthy changes to your diet
and lifestyle! The key takeaway lesson is that not all diets are created equal and fad diets
(the kind that makes you cut out half the foods you eat or severely restrict your calorie
intake) simply don’t work.
So, what do you do instead?
Rather than throwing out half the foods in your pantry and counting every single calorie you
consume, start focusing on nourishing your body with healthy foods. There are plenty of
natural ingredients out there that are low in calories and rich in nutrients!
And don’t feel like you have to limit yourself to a salad for every meal.
One-bowl meals are a delicious and satisfying way to lose weight! Simply start with a base of
whole grains, veggies, or beans then add in your protein and a flavorful sauce. Doesn’t that
sound like a tasty way to shed those excess pounds?
If you want to improve your health while seeing the numbers drop, stop starving and
restricting yourself at every meal! Strict and low-calorie diets are unsustainable because
they are boring and leave you hungry most of the time. If you’re looking for a smarter,
healthier alternative, try one-bowl meals for weight loss!
Just pick one of the nutritious and delicious recipes provided in this book. You’ll be glad you
did!